Tiffin Sambar (Mung Dal) - South Indian Lentils
|Mung dal||1 Cup (16 tbs)|
|Turmeric powder||1 Teaspoon|
|Tamarind||1 Cup (16 tbs)|
|Tomato||1 Large, chopped|
|Shallot||12 Small, peeled|
|Dried red chilies||4 Large (for the masala)|
|Coriander seeds||1 Tablespoon (for the masala)|
|Fenugreek seed||1 Teaspoon (for the masala)|
|Chana dal||2 Tablespoon (Bengal gram dal (for the masala))|
|Coconut pieces||2 Tablespoon (for the masala)|
|Vegetable oil||1 Tablespoon|
|Mustard seeds||1 Teaspoon|
|Cumin seeds||1 Teaspoon|
|Curry leaves||10 Medium|
|Cilantro||1 Tablespoon (stems and leaves)|
1.Wash the mung dal well.
2.Soak the tamarind in half a cup of water.
3.In a pressure cooker, add a cup and half of water and the mung dal.
4.Add the turmeric powder and pressure cook for 10 minutes.
5.Dry roast the ingredients for the masala on a low flame.
6.Blend all the ingredients for the masala and the coconut along with a little water. Keep aside.
7.In a medium sauce pan, add the vegetable oil.
8.Temper with mustard seeds and cumin seeds.
9.Add asafoetida and curry leaves.
10.Drop the peeled shallots and the tomatoes.
11.Season with salt. Sauté everything together.
12.Pour in about 3 cups of water.
13.Add the tamarind pulp to it.
14.Let it come to a rolling boil.
15.Add the cooked dal and mix it in. Let it cook for 15 minutes.
16.Throw in the cilantro.
17.Add the blended masala paste.
18.Stir in to mix the paste and adjust the dal to your desired consistency by adding water if necessary.
19.Serve with your choice of South Indian breakfast items like idli, dosa, upma or the likes of it.
Calories 292 Calories from Fat 53
% Daily Value*
Total Fat 7 g10%
Saturated Fat 2.1 g10.7%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 366.2 mg15.3%
Total Carbohydrates 50 g16.5%
Dietary Fiber 9.7 g38.8%
Sugars 14.1 g
Protein 13 g26.3%
Vitamin A 28.6% Vitamin C 21.1%
Calcium 13.5% Iron 22.8%
*Based on a 2000 Calorie diet